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A simple and economical exercise band can help us exercise and strengthen every muscle in the body. You can perform various exercises at home or in the office anytime and anywhere.

1. Leg swing exercise

Exercise parts: buttocks, thighs, shoulders, arms

Preparation: Place your hands on both sides of your body as wide as your shoulders and hold both ends of the fitness band respectively. Step your right foot in the middle of the fitness band and take a small step back with your left leg to a 45° angle.

Start the exercise: straighten your right leg, hold the fitness band above your head with both hands, tighten your hips, and swing your left leg back and forth continuously. Do one set (30 reps), then switch legs.

2. Leg lift exercise

Exercise parts: hips, thighs, spine

Preparation: Stand upright, bend your right leg backward and lift it up, and use a fitness band to hold your right leg or right foot.

Start the exercise: lift your hands up and raise your right leg with them, keeping your spine straight and your back in a straight line. Stretch your arms, relax your shoulders, and expand your chest. Do one set (15 reps), then switch legs.

3. Supine exercise

Exercise area: Abdomen

Preparation: Wrap the fitness band around the table leg (the table must be heavy enough) or other fixed object, lie flat on your back with your head as close to the table leg as possible, bend your knees upward, keep your feet flat, grab both ends of the band with both hands, and tighten them close to your ears.

Start the movement: tuck your chin toward your chest and squeeze your arms together. Keeping your hands close to your ears, slowly raise your shoulders, pause for a moment, and start again.

4. Side step exercise

Exercise area: Buttocks

Starting position: Stand upright with feet hip-width apart. Wrap the exercise band around your legs and tighten it just above your ankles.

To begin the exercise: Keeping your knees slightly bent, take a large step to the right with your right foot, then a small step to the right with your left foot, making sure to keep the strap tight. Then do the same movement in the opposite direction and do one set (15 times).

5. Traction exercises

Exercise parts: back, shoulders

Preparation: Sit on a chair with your arms straight, pull the fitness band over your head with both hands, and keep your hands slightly wider than your shoulders.

Getting started: First keep your arms straight and the fitness band taut. Then keep your right arm still and slowly lower your left arm to the left side of your body until it is at the same height as your chest. Pause for a while, then switch to your right arm to practice. Alternate arms and perform this exercise, doing one set (15 times) on each side.

The intensity of exercise can be adjusted by the length of the fitness band. If you want to increase the intensity of exercise, you can hold the fitness band near the center (the excess part of the band can be wrapped around your wrist); on the contrary, if you want to reduce the intensity of exercise, just hold the part of the band near both ends and exercise.